Asda Pescatarian Alternative Meal Prep Weight Loss Plan — 1,800 kcal
Free 7-day Pescatarian weight loss meal plan for Asda. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric. Ready in 8 min — 360 kcal, 26g protein.
Tuna Niçoise Salad
Made with tinned tuna in spring water, new potatoes, eggs. Ready in 15 min — 430 kcal, 38g protein.
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 380 kcal, 14g protein.
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 290 kcal, 28g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Eggs 3
- Tinned tuna in spring water 145g
- Red lentils 100g
- Salmon fillet 180g
- Mackerel fillet 180g
- King prawns 180g
- Firm tofu 200g
Carbs & Grains
- Rye bread 2 slices
- New potatoes 150g
- Wholemeal roll 1
- Low-sugar granola 30g
- Rolled oats 50g
- Brown rice 80g dry
- Rice noodles 80g dry
Vegetables
- Black pepper pinch
- Baby spinach 30g
- Cherry tomatoes 8
- Onion 1
- Tomato 1
- Cucumber 4 slices
- Sweet potato 200g
- Broccoli 200g
- Courgette 1
- Spring onion 3
- Frozen edamame beans 150g
- Avocado half
- Celery sticks 4
- Sweetcorn 60g
- Peanuts 20g
- Mushrooms 200g
Dairy & Eggs
- Butter 5g
- Butternut squash 400g
- Low-fat Greek yogurt 150g
- Peanut butter 30g
- Oat milk 200ml
Extras & Condiments
- Turmeric 0.5 tsp
- Green beans 80g
- Olives 10
- Garlic 2 cloves
- Vegetable stock 700ml
- Honey 1 tsp
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Olive oil 1 tbsp
- Lemon 1
- Dill 1 tsp
- Chia seeds 1 tsp
- Cumin 1 tsp
- Mustard dressing 20g
- Watercress 40g
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Sea salt pinch
- Tahini dressing 20g
- Curry paste 30g
- Banana 1
- Salsa 50g
- Coriander fresh
- Lime juice
- Beansprouts 100g
- Tamari 2 tbsp
- Quinoa 80g dry
- Pumpkin seeds 10g
- Parmesan 20g
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
Frequently Asked Questions
How much does this weight loss plan cost per week?
This plan is designed for Asda and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Asda.